Thursday Core Training & Night 3 K Run

Earlier today a friend of mine I met through a running race shared some useful information about the order of different types of exercise and its metabolic effect.

According to him, if you do muscle training first, and then do slow cardio such as jogging,

you build muscle more effectively, plus fat loss effect goes up, but long distance endurance is compromised.

On the other hand, if you run first, and do muscle training after that, you cannot build muscle well, but it's good for maximizing your long distance endurance.

Tonight I chose the former approach for muscle gain and fat loss benefit, because I already had a good running workout this morning.

First I did 6 sets of one-minute body weight core training.

https://www.youtube.com/my_videos?o=U

I then went to a quarter pie-shaped road near my house that is 650 M long,

and ran around it five times in 16 minutes 17 seconds.

Each lap is shown below:

0~650 M: 3:33

650~1300 M: 3:24

1300~1950 M: 3:11

1950~2600 M: 3:04

2600~3250 M: 3:03

Total: 16:17 (equal to a 5:00~5:01/K pace)